november.2015
CLEAN EATING STAY FIT THROUGH THE HOLIDAYS
RECIPES
APPETIZERS SIDE DISHES DESSERT & DRINKS
BROUGHT TO YOU BY THE MICO WELLNESS COMMITTEE
4. Bring Healthy Treats to the Party. “The minute someone invites you to a gathering, offer to bring a dish,” Hodgson went on. “While this may not be an option for every gathering, it’s always worth offering. This way you know the menu will include at least one waist-friendly dish.” She also notes that it’s easy to make healthy swaps when baking, such as using coconut oil instead of butter, natural sugars or stevia instead of sugar, and flour alternatives such as quinoa or almond flour. More examples are available on their fitness community site, Tone It Up. 5. Eat! “Don’t make the mistake of not eating all day when you have a dinner party or event that night,” said Dawn. Instead, stick to small, nutrient-dense meals throughout the day, including greens, lean protein, fruit and a bit of healthy fats. “This ensures you get the fuel you need without going overboard come dinnertime,” she said. “The same thing goes for skipping meals the day after the event if you had a few too many treats. Don’t do it! If you overindulged, don’t stress about it. Let go of any negative feelings, move on and just
7 TIPS
TO STAY FIT THROUGH THE
holidays
by Joanna Prisco, ABC News With so many holiday events revolving around food and cocktails, it’s easy to add on the extra pounds between Thanksgiving and New Year’s Day. But that doesn’t have to be the rule. Katrina Hodgson and Karena Dawn, hosts of “Toned Up,” shared some of their best strategies for balancing the season’s indulgences with healthy choices. 1. Stick to a Routine as Best You Can. “Having a solid plan in place, even if you veer off track a little, is a great strategy to stay healthy through the season,” said Hodgson. “Get active at least four times a week, and include protein with your breakfast — both will give your
metabolism a boost that lasts all day. We love making pancakes for breakfast with Perfect Fit Protein instead of flour. They’re fluffy, delicious and filled with the nutrients your body needs.” 2. Exercise in the Morning. “Moving your body first thing in the morning sets the day right and helps your body stay stress-free during this busy season,” Dawn told ABC News. “Plus, getting your workout done and out of the way early in the day ensures nothing comes between you and your fitness goals. A quick, 15-minute toning routine or walk will make a huge difference in your energy levels for the day. We call this our BootyCall, and we fit one in almost every morning.” 3. Find Balance. Remember this time of year is all about enjoying yourself with friends and family. “Definitely don’t deprive yourself of the things you love most about the season,” said Hodgson. “Just be sure to stay on track during the days before and after the party. When you stick to a healthy lifestyle and stay consistent, you have wiggle room for a little indulgence here and there.”
make healthier choices next time. Oh, and do a full body workout the next day.” 6. Drink up ... on the Right Things. “If your body is dehydrated it literally cannot function, and it increases cravings too,” Dawn told ABC News. “It’s easy to forget to drink the water your body needs with all the holiday bustle, and particularly when the weather outside is chilly. But your body needs half its body weight in ounces daily -- if you weigh 150 pounds, get at least 75 ounces of water each day.” 7. Start a New Tradition. Memorable moments are part of what make the holidays special, and the season offers a chance to create something new to look forward to each year, suggests the duo. “Whether you rally your friends to run a local 3K race, take your family for a neighborhood stroll after dinner or come up with your own signature dish, this is your chance to reinvent what this time of year means for you,” said Hodgson.
GLAZED SWEET POTATOES
GREEN BEANS W/ BALSAMIC VINAIGRETTE
WILD RICE STUFFING
SMASHED MASHED POTATOES
INGREDIENTS 2 lbs green beans 2 bacon slices 1/3 cup minced shallots 3 tablespoons coarsely chopped almonds 2 tablespoons brown sugar 1/4 cup white balsamic vinegar PREPARATION 1. Cook green beans in boiling water for 2 minutes. Drain and rinse under cold water. Drain well; set aside. 2. Cook bacon in a small skillet over medium-high heat until crisp. Remove bacon from skillet. Crumble; set aside. Add shallots to bacon fat in skillet; sauté 1 minute. Add almonds; sauté 1 minute. Remove and let cool. Add sugar and vinegar; stir until sugar dissolves. Add crumbled bacon. 3. Pour vinaigrette over beans, tossing gently to coat. Nutritional Information Serving size 3/4 cup // Calories 75 // Fat 2.6g // Protein 3.4g // Carbohydrate 11.8g // Sodium 50mg
INGREDIENTS 2 pounds sweet potatoes, peeled and cut into 1/3 inch rounds 2 1/2 teaspoons kosher salt, divided 6 tablespoons maple syrup 6 tablespoons white balsamic vinegar 2 1/2 tablespoons butter 3/8 teaspoon black pepper Cooking spray 1 tablespoon chopped fresh marjoram leaves PREPARATION 1. Preheat oven to 400°. 2. Place sweet potatoes and 2 teaspoons salt in a large saucepan; cover with water to 2 inches above potatoes. Bring to a boil; reduce heat, and simmer 10 minutes. Drain potatoes. 3. Combine syrup and vinegar in a small saucepan over medium-high heat. Bring to a boil; simmer 4 minutes or until slightly thickened and syrupy. Remove from heat; whisk in butter and pepper. 4. Coat an 11 x 7-inch baking dish with cooking spray. Arrange potatoes in a shingle pattern in dish. Top with syrup mixture; sprinkle with 1/4 teaspoon salt and marjoram. Bake at 400° for 4 minutes or until potatoes are very tender. Remove from oven. Spoon sauce over potatoes; sprinkle with remaining 1/4 teaspoon salt. Nutritional Information Serving size 2/3 cups // Calories 231 // Fat 4.9g // Protein 2g // Carbohydrate 46 g // Sodium 315mg
INGREDIENTS 3/4 cup uncooked wild rice (or equal amount of uncooked quinoa) 2 1/2 cups water 1 tablespoon olive oil 3/4 cup chopped onion 1 cup sliced mushrooms 1 cup chopped apple (including peel) 1/4 cup dried cranberries 2 cups diced celery 1/2 teaspoon salt 1/4 teaspoon black pepper 1 tablespoon poultry seasoning 1/2 cup reduced sodium chicken broth 1/4 cup slivered almonds, toasted PREPARATION 1. Rinse wild rice two to three times — until water runs clear. 2. Place wild rice and water in a 1 1/2 quart sauce pan and bring to a boil. Reduce to a simmer, cover and cook until all water is absorbed, stirring frequently. Do not burn. Cook wild rice for about 30 minutes. (If you’re using quinoa, cook it for about 15 minutes.) 3. Heat olive oil over medium heat in a skillet. Add onion, mushrooms, apple, cranberries and celery. Stir and heat through until tender. Add the salt, pepper and poultry seasoning. Continue to stir and cook slowly until fragrant, about 10 minutes total. 4. Combine the rice, the fruit/vegetable mixture and chicken broth in a large bowl. Use to stuff turkey. Or bake in a dish coated with nonstick spray. Cover and keep warm in oven until serving. Garnish with a sprinkle of toasted almonds. Nutritional Information Serving size 1/2 cup // Calories 78 // Fat 2g // Protein 2g // Carbohydrate 13 g // Sodium 136 mg
INGREDIENTS 1 1/2 lbs baking potatoes, peeled and cut into 1-inch pieces 1 1/2 lbs Yukon gold potatoes, peeled and cut into 1-inch pieces 1 tablespoon extra-virgin olive oil 2 cups chopped onions 1 teaspoon kosher salt 1/2 teaspoon ground white pepper 1 1/4 cups 2 % reduced-fat milk 1/4 cup unsalted butter PREPARATION 1. Place potatoes in a large saucepan; cover with water to 2 inches above potatoes. Bring to a boil; reduce heat, and simmer 15 minutes or until tender. Drain. Return potatoes to pan. Mash potatoes with a potato masher until coarsely mashed (not smooth). 2. Heat a medium nonstick skillet over medium heat. Add oil to pan; swirl to coat. Add onion; cook 10 minutes or until golden brown, stirring occasionally. Stir in 1/4 teaspoon salt and white pepper. 3. Heat milk and butter in a small saucepan over medium heat until butter is melted. Add onion mixture, remaining 3/4 teaspoon salt, and milk mixture to mashed potatoes, stirring to combine. Nutritional Information Serving size 2/3 cups // Calories 152 // Fat 5.6g // Protein 3g // Carbohydrate 23g // Sodium 187mg
SEVEN PRINCIPLES OF clean eating
by Diane Welland MS, RD The latest buzz word among healthconscious consumers, “eating clean,” is a concept that stresses healthy, whole, unprocessed foods. And, although the phrase is relatively new, the principles of this plan are not. The principles are based on current nutrition science and are similar to recommendations made by public health organizations. This sound approach to eating and living well maximizes your energy and optimizes your health, making it more than just a diet. It’s a lifestyle, with built-in flexibility, meaning it can be adapted to fit most any kind of routine. “Clean Eating” dates back to the natural health food movement of the 1960s, which shunned processed foods for the sake of moral and societal values (rather than health and nutrition issues). Eventually it landed in gyms, where it gained momentum among body builders and fitness models. Recently, however, it made the jump into mainstream America, rejuvenating and inspiring a new generation of healthy eaters. With each move, the clean eating concept became more refined and developed. Here are the seven core principles of today:
1. Choose whole, natural foods and seek to eliminate or minimize processed foods. Processed foods are anything in a box, bag, can, or package, and although there are always a few exceptions to the rule (like a bag of fresh green beans), the majority of your foods should be fresh. 2. Choose unrefined over refined foods. While it may not be possible all the times, you can up your intake of whole grains like brown rice, millet, amaranth, and quinoa. Beans and legumes are also important. Clean sugars include honey, maple syrup, and dehydrated sugar cane juice. 3. Include some protein, carbohydrate and fat at every meal. Most of us typically do well with carbohydrates and fat, but we often lack protein, especially in the early part of the day, like at breakfast and lunch. Protein is an important muscle-builder, and it can also help curb your appetite. When eaten throughout the day, it keeps us feeling full longer. Be aware of the kinds of meals you put together and space out your protein. 4. Watch out for fat, salt, and sugar. This is easier than you think, particularly if you’ve cut out processed foods, which
are responsible for most of our excess calories and high levels of fat, sugar, and salt. Clean foods are usually naturally low in all of these ingredients. 5. Eat five to six small meals throughout the day. This usually pans out into three main meals and two or three hefty snacks. Eating this way prevents you from skipping meals and overeating. It also keeps your blood sugar levels steady so energy doesn’t lag. 6. Don’t drink your calories. High calorie drinks like specialty coffees and soft drinks, on average, tack on an extra 400 to 500 calories a day. Choose water first, or my personal favorite, unsweetened tea (any flavor). Other clean drinks: lowfat or skim milk and 100 percent fruit juice diluted with sparkling water. 7. Get moving. Regular physical activity is a must for many reasons. Not only does it decrease fat, strengthen and build muscle, and help you burn more energy at rest, it keeps your heart, lungs, and bones healthy and strong.
WARM Spinach & Artichoke
DIP
Ingredients
1 tablespoon canola oil 1 medium onion, finely chopped (about 1.5 cups) 3 cloves garlic 1 (9oz) package artichoke hearts, defrosted, rinsed and dried 1 (10 oz) package frozen chopped spinach, defrosted, excess liquid squeezed out 1/2 cup reduced fat sour cream 2 tablespoons mayonnaise 1/2 cup (4 ox) neufchatel cheese (reduced fat cream cheese) 1/2 cup shredded part-skim mozzarella cheese salt and pepper to taste
Directions
1. Preheat oven to 375 degrees F. 2. Heat the oil in a saute pan over medium heat. Add onions and cook stirring occasionally, 4 to 5 minutes. Add garlic and cook an additional 3 to 4 minutes, or until onions are light golden but not browned. Remove from heat and cool. 3. In the bowl of a food processor combine artichoke hearts, spinach, sour cream, mayonnaise, Neufchatel, mozzarella and salt and pepper. Process until smooth. Add cooled onion-garlic mixture to the food processor and pulse a few times to combine. 4. Transfer mixture into an 8-inch glass square baking dish or 9-inch glass pie plate which has been lightly sprayed with cooking spray. Bake for 15 to 20 minutes or until heated through. Serve with pita wedges or crudites.
NUTRITION FACTS Recipe yields 12 Servings Calories per serving: 100 // Total Fat 7g; Saturated 3g // Cholesterol 13mg // Sodium 211mg // Total Carbs 5g // Dietary Fiber 2g // Protein 4g
PASSION FRUIT MIMOSAS
147 calories
1 1/2 teaspoons grenadine 1 1/2 cup chilled passion fruit juice 1 (750 ml) bottle chilled prosecco Orange slices, for garnish
188 calories
APPLE CRANBERRY CRISP
3 medium to large crisp red apples, peeled and sliced 1 cup fresh cranberries 1/2 cup apple juice 1 1/2 teaspoon all-purpose flour 1 1/2 teaspoon pumpkin pie spice 2 cups granola Preheat the oven to 350째F. Combine the apples and cranberries and pour into an eight- or nine-inchsquare baking dish. In a small bowl, whisk together the apple juice, flour, and pumpkin pie spice. Pour over the fruit. Sprinkle the granola evenly over the fruit and lightly press down. Bake until hot and bubbly, 40 to 45 minutes. Serve warm. // makes 8 servings
SPARKLING GREYHOUND
87 calories 1 pink grapefruit, cut into 16 wedges 1/4 cup gray sea salt Crushed Ice 1 cup vodka 1 1/2 cups unsweetened white grapefruit juice 1 cup club soda, chilled
257
calories
Apple Cranberry
CRISP
Ingredients
1/2 cup brown sugar tablespoon cornstarch 1/4 teaspoon ground cinnamon 1/2 cup cranberries, fresh or frozen chopped 1.5 cup apples, peeled and chopped 1/2 cup cranberry juice 1 cup all-purpose flour 1/2 cup whole-wheat flour 1 teaspoon baking powder
1/4 teaspoon salt 1/8 teaspoon baking soda 1/4 cup oil, canola 3 tablespoon butter, softened 1/4 teaspoon lemon zest 3/4 cup sugar 1 tablespoon sugar, for sprinkling 1 large egg 3/4 cup milk (1%) 2 teaspoon vanilla extract
Directions
1. Preheat oven to 375 degrees F. Coat a 9-inch springform pan with cooking spray. 2. To prepare topping: Whisk brown sugar, cornstarch and cinnamon in a medium nonreactive saucepan until combined. Stir in cranberries, apple and juice. Bring the mixture to a boil over medium-high heat, stirring. 3. Continue to cook, stirring, until the mixture thickens and the berries soften, about 2 minutes. Remove from the heat and let cool. 4. To prepare cake: Whisk all-purpose flour, whole-wheat flour, baking powder, salt and baking soda in a medium bowl. 5. Beat oil, butter and lemon zest in a large mixing bowl with an electric mixer, first on medium speed, then on medium-high, until well combined, about 11/2 minutes. 6. Gradually add 3/4 cup sugar, beating until the mixture is light in color and well blended. 7. Add egg and beat until the batter is smooth, about 1 minute longer. 8. With the mixer on low speed, beat in half the flour mixture until just incorporated. Gradually beat in milk and vanilla until just incorporated. Add the remaining flour mixture and beat until a smooth batter forms, about 1 minute, scraping down the sides of the bowl as needed. 9. Scrape the batter into the prepared pan, spreading to the edges. Spread the topping in an even layer over the batter; do not stir. 10. Bake the cake on the middle rack until the top is puffed in places and a toothpick inserted in the center comes out clean (the fruit topping will still be moist), 40 to 50 minutes. Sprinkle the remaining 1 tablespoon sugar over the top. Transfer the pan to a wire rack; let stand until cooled to warm, about 20 minutes. To serve, run a knife along the edge of the pan, remove the pan sides and cut the cake into wedges. // makes 12 servings